Farofa is a traditional Brazilian side dish made from toasted cassava flour. It is commonly served with barbecued meats, beans, and vegetables. The preparation involves toasting cassava flour in butter or oil, often with onions, garlic, and optional additions like bacon, sausage, vegetables, or fruits, resulting in a flavorful, crispy mixture.
Farofa originated from indigenous Brazilian cuisine, where cassava was a staple ingredient. The dish has evolved over time, incorporating influences from Portuguese and African cuisines, becoming a versatile and integral part of Brazilian feasts and festive gatherings.
Ingredients:
- 1 cup cassava flour
- 4 tablespoons butter or oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- Salt and pepper to taste
- Optional: bacon, sausage, herbs, vegetables, or fruits
Instructions:
1. Heat Skillet: Place a large skillet over medium heat.
2. Melt Butter/Oil: Add butter or oil to the pan and let it melt.
3. Sauté Onions and Garlic: Add the chopped onion and minced garlic to the pan, cooking until soft and translucent.
4. Cook Optional Ingredients: If using bacon or sausage, add them to the pan and cook until crispy.
5. Toast Cassava Flour: Stir in the cassava flour, mixing it with the onions, garlic, and optional ingredients. Toast over medium heat for about 5-10 minutes, until golden brown.
6. Season: Season with salt and pepper to taste.
7. Add Extras: Incorporate any additional ingredients like herbs, vegetables, or fruits.
8. Serve: Serve hot as a side dish with your main course.
Notes:
- Cassava Flour Availability: Find cassava flour in Latin American or African markets or online.
- Storage: Store farofa in an airtight container in the refrigerator for up to a week.
- Variations: Experiment with other flours like cornmeal or rice flour for different textures.
Nutrition Value:
1. 1 cup cassava flour
- Calories: Approximately 330 kcal
- Carbohydrates: 84 g
- Protein: 1 g
- Fat: 0.5 g
- Sodium: 10 mg
- Cholesterol: 0 mg
- Vitamins: Minimal vitamin content; some B vitamins
- Minerals: High in potassium and magnesium
- Nutritional Benefit: Cassava flour is a good source of carbohydrates and dietary fiber, providing energy and aiding in digestion. It also offers potassium, which supports heart health and muscle function.
2. 4 tablespoons butter or oil
- Calories: Approximately 400 kcal (butter) or 360 kcal (oil)
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 44 g (butter) or 40 g (oil)
- Sodium: 80 mg (butter) or 0 mg (oil)
- Cholesterol: 100 mg (butter) or 0 mg (oil)
- Vitamins: Butter contains vitamin A; oil contains minimal vitamins
- Minerals: Minimal mineral content
- Nutritional Benefit: Butter and oil provide essential fats needed for energy and absorption of fat-soluble vitamins. Butter adds a rich flavor, while oil can be a healthier option with lower saturated fat content.
3. 1 onion, finely chopped
- Calories: Approximately 45 kcal
- Carbohydrates: 11 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 5 mg
- Cholesterol: 0 mg
- Vitamins: Rich in vitamin C and some B vitamins
- Minerals: Contains potassium and small amounts of calcium and iron
- Nutritional Benefit: Onions are a good source of antioxidants and vitamin C, which support immune function and overall health. They also provide fiber, aiding digestion.
4. 2 cloves garlic, minced
- Calories: Approximately 10 kcal
- Carbohydrates: 2 g
- Protein: 0.5 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C and some B vitamins
- Minerals: Provides small amounts of calcium, potassium, and iron
- Nutritional Benefit: Garlic has anti-inflammatory and antioxidant properties. It may help improve heart health and boost the immune system.
5. Salt and pepper to taste
- Calories: Negligible
- Carbohydrates: Negligible
- Protein: Negligible
- Fat: Negligible
- Sodium: Varies with the amount used
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Salt is high in sodium; pepper provides some iron and potassium
- Nutritional Benefit: Salt enhances flavor but should be used in moderation to manage sodium intake. Pepper adds a bit of iron and potassium while also boosting flavor.
6. Optional: bacon, sausage, herbs, vegetables, or fruits
- Bacon
- Calories: Approximately 42 kcal per slice
- Carbohydrates: 0 g
- Protein: 3 g
- Fat: 3.3 g
- Sodium: 180 mg
- Cholesterol: 9 mg
- Vitamins: Contains B vitamins
- Minerals: Provides iron and zinc
- Nutritional Benefit: Bacon adds protein and flavor but is high in fat and sodium. It should be used sparingly.
- Sausage
- Calories: Approximately 200 kcal per link
- Carbohydrates: 1 g
- Protein: 12 g
- Fat: 18 g
- Sodium: 800 mg
- Cholesterol: 50 mg
- Vitamins: Contains B vitamins
- Minerals: Provides iron and zinc
- Nutritional Benefit: Sausage adds protein and flavor but is often high in fat and sodium.
- Herbs
- Calories: Varies by type
- Carbohydrates: Minimal
- Protein: Minimal
- Fat: Minimal
- Sodium: Minimal
- Cholesterol: 0 mg
- Vitamins: Many herbs are rich in vitamins A, C, and K
- Minerals: Varies; often contains calcium, potassium, and iron
- Nutritional Benefit: Herbs add flavor without extra calories and provide various vitamins and minerals.
- Vegetables
- Calories: Varies by type
- Carbohydrates: Varies by type
- Protein: Varies by type
- Fat: Varies by type
- Sodium: Varies by type
- Cholesterol: 0 mg
- Vitamins: High in vitamins A, C, and K
- Minerals: Provides potassium, calcium, and iron
- Nutritional Benefit: Vegetables add essential nutrients, fiber, and variety to the dish.
- Fruits
- Calories: Varies by type
- Carbohydrates: Varies by type
- Protein: Varies by type
- Fat: Varies by type
- Sodium: Minimal
- Cholesterol: 0 mg
- Vitamins: Rich in vitamins A and C
- Minerals: Provides potassium and magnesium
- Nutritional Benefit: Fruits add natural sweetness and nutrients to the dish.
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